Work out tips to increase strength?!
Question: Work out tips to increase strength.?
hello im an almost 17 year old boy and im in 12th grade in high school. i weigh around 150-160lbs and i was wondering if anyone could give me a really good work out tip or two. i can max on a bench press 165lbs and i have heard that if you lift a lot of weight a few times like 5 sets of 3 or 4 then you will get stronger faster. and then iv heard that if you lift a little bit of weight a lot, say 5 sets of 10, you will get stronger faster. and i just really want to know if what one is true and if there's anything else i can do to get stronger at a quicker pace. im not looking for steroids or to bulk up as fast as possible. just a healthy way to be stronger.Health Question & Answer
Answers:
To increase strength appreciably, you need to do heavier weight. I have been lifting for close to 30 yrs and found that pyramiding when doing sets helps the best for strength. That is starting at a weight you can do a set of 10-12, then add weight so second set you can only do 6-8 reps, then more weight for another set of 3-4 and finally a max set where you can only do 1-2 reps. Then go back down. When you can comfortably do this, then start at higher weight and increase all the way to max set. This is for large muscle groups like your pecs (chest), and legs.
For arms, back and shoulders, I typically do 3-5 sets, increasing weight at each set, again starting at what you can do for 10-12 reps . Then, occasionally, I will do a burnout set where you drop down in the weight and do it till you can't do anymore (going to failure).
For each muscle group, I try to work the specific muscle at least 2 different ways. For example, for chest you would do flat bench, followed by incline bench and decline bench. Sometimes work in dumbell press at different elevations and perhaps cable crossovers as a finishing or "cutting" exercise.
Whereas lower weight at high reps will initially increase your strength somewhat, it will mostly increase endurance and better your muscle tone/appearance. No matter how many times you can do your bodyweight in benching, if that is high as you go in weight, you won't be able to bench 300 lbs without lifting heavier weights in your workout. Hope this helpsHealth Question & Answer
For arms, back and shoulders, I typically do 3-5 sets, increasing weight at each set, again starting at what you can do for 10-12 reps . Then, occasionally, I will do a burnout set where you drop down in the weight and do it till you can't do anymore (going to failure).
For each muscle group, I try to work the specific muscle at least 2 different ways. For example, for chest you would do flat bench, followed by incline bench and decline bench. Sometimes work in dumbell press at different elevations and perhaps cable crossovers as a finishing or "cutting" exercise.
Whereas lower weight at high reps will initially increase your strength somewhat, it will mostly increase endurance and better your muscle tone/appearance. No matter how many times you can do your bodyweight in benching, if that is high as you go in weight, you won't be able to bench 300 lbs without lifting heavier weights in your workout. Hope this helpsHealth Question & Answer